There is increasing awareness of the importance of food, it has been shown that the way of eating has a direct impact on people's health. Each stage of life is different, and each of these stages requires different nutritional needs.
One of these stages in the life of all people is the search for pregnancy. There are certain foods that can play a fundamental role in this task, both positively and negatively. If you are planning a pregnancy, do not miss these tips on nutrition.
Foods that will help you get pregnant
Whenever possible, it is best to start eating the foods that we are going to list below, some time in advance. According to experts, it would be very good start taking them between 3 months and a year before of getting pregnant. However, these times are estimates since you must bear in mind that all women do not take the same time to achieve pregnancy. The most important thing is that you take it easy, that you enjoy this period of search in harmony with your partner.
Iron rich foods
The body needs a sufficient number of red blood cells to cells throughout the body receive oxygen what do you need. For red blood cells to do their job, they need iron. When the cells of the body do not receive enough oxygen, the immune system deteriorates. For this reason, people who suffer from anemia due to iron deficiency, feel lacking in energy and suffer from a generalized low performance.
For women between the ages of 19 and 50, the recommended daily amount of iron is 18 mg. In the case of pregnant women, this amount increases to 27 mg. The doctor will recommend an iron supplement so that the needs are covered. Even so, you can find iron in many foodsTry to include them in your diet to make sure you cover all your new needs.
- Red meat and white meat
- Fish
- Legumes
- Eggs
- Beef liver
- Soybean
- Green leafy vegetables
So that the iron is better absorbed, combine these foods with others rich in vitamin C, such as orange, kiwi or pineapple.
Omega-3 fatty acids
Omega 3 is essential for balance the immune, hormonal, and reproductive organs, ovaries, eggs and sperm. Omega 3 fatty acids can only be obtained through food. Therefore, increase the intake of fish rich in this fat. You should avoid some large fish, as they contain mercury, which is very harmful to the fetus.
- Canned light tuna
- Salmon
- Prawns
- Flax, quinoa, or chia seeds
- Nuts
- Oatmeal
Vitamins and antioxidants
Antioxidants help cells protect themselves from free radical damage. In addition, zinc improves testosterone production in men and ovulation in the women. Therefore, include foods rich in vitamins and minerals with high antioxidant content in your diet. Among them are vitamins A, C and E, selenium, zinc, copper or manganese.
- Pumpkin
- Peanuts
- Oysters
- Wheat germ
- Sesame
Fruits and vegetables are the foods that provide the highest amount of vitamins and minerals. Within these, choose those with reddish colors, such as red fruits, strawberries, cherries, blueberries or the red pepper.
Folic acid
Folic acid improves male sperm health and helps improve ovulation of the woman. Through food it is not possible to obtain the necessary amount in this period, so you must take a supplement that your doctor will prescribe. You can find this B vitamin in green leafy vegetables, citrus fruits, nuts and legumes.
Vegetable proteins
This type of protein is very favorable for fertility, you can find it in foods such as lentils, beans, nuts or tofu. Protein-rich foods improve the quality of the ovum, do not forget to include at least 25% of these products in your diet every day.